Blood and Guts - Till's log

[Till]

Saturday 23.05:

Interval training.

Warmup: Running with my wife, who's doing a 0 to 5 km program over 12 weeks. She rocks! After that:

1 km running to my personal running course. :icon_ninja:

6x300 meter intervals.

Pauses kept for as long as each completed interval - 1,26-1,29 min.

1 km run home.

Actually I wanted to do 10 laps, but ran out of time, since I had to cook dinner for the whole family... (Plus I was fucking busted after the sixth lap ) I will get the 10 rounds next time, though...

 

[Till]

Monday 25.05:

Running after working 08-15.

6,0 km. 31,05 min.

Danm fine run around one of the lakes. Last session before wednesdays max test.

Soundtrack: At The Gates - 'Slaughter of the Soul'. Best running music ever?

 

[Till]

Wednesday 27.05:

Max test.

2400 meter running. Time: 09,27 min.

13 sec. better than last time. Actually better than the last max test I did at the Police Academy. Felt freaking sweet that my efforts had payed off, so couldn't be happier.

Weighted after teh running: 97,7 kg.

BP: 40x50 kg.

Same as last time.

OH pullups: 18 reps. PB!!!

Oh, yes. Sweet, sweet PB. Perhaps I'll be able to get 20 reps when I start at the Academy again in August...

Really nice feeling to get the last max test over and done with. Next max test will be at the Academy, so that won't be in a long time...

I guess the goal would be to get 50 reps in the bench, along with 20 reps pullups and a running time to match my all time best, which is 09,23 sec. All numbers I definitely feel are within reach. Just gotta get in job done.

 

[Till]

Friday 29.05:

Training after working 7-15.

BP + Pullups:
20x50 + x12 (OH)
15x50 + x12 (OH)
15x60 + x12 (OH)
8x80 + x12 (OH)
4x90 + x12 (UH)
15x60 + x12 (UH)

Flyes + Cable row:
10x21 + 10x70
10x21 + 10x70
10x21 + 10x70

Cable cross + Seated laterals:
10x30 + 12x11
10x35 + 12x13
10x35 + 12x13

Dips + Seated alt. Db. curls:
x15
x15 + 8x18
10x15+bw + 8x18
10x15+bw + 8x18

Pushdowns + Preacher Ez. curls:
10x40 + 8x40
10x50 + 8x40
10x50 + 8x40

Semi short round in good company.

 

[Till]

Sunday 31.05:

Interval running.

2,2 km warmups, running over to my new trainingpartner and then on to my personal running track.

10 x 300 meter intervals.

We each took turns, so rested while the other one ran the track.

I kept my times between 1,20 - 1,33 min. And rested for 1,30 - 1,38 min. between intervals (trainingpartner's a bit slower - so far...)

Last lap was actually the fastest - 1,20 min, which was sweet. The session was brutal, but we got through it. Hot as hell in top of it all. Very nice to get 10 laps.

Total: 6,8 km.

 

[El Freako]

I've said it before and I'll say it again...

*faint*

 

[PrinceVegeta]

Awesome work man! like freako said...*faint*...

 

[Till]

Freako & Prince -> Thx, guys.

 

[Till]

Monday 01.06:

Training before working 15-23.

Flat Db. press:
(Tried some El Freako style warmup, with 5 rep sets from 16 kg up to 23 kg.)
6x31
6x36
6x36
Kinda heavy??!?!??!

Smith ma. incline press:
10x60
5x80
5x80

Flyes:
10x21
10x23
10x23

Smith ma. CGBP:
10x60
5x80
5x80

BB! curls:
8x40
6x50
6x50

Preacher Ez. curls:
6x40
6x40
6x40
Short breaks here...

Roman chair situps:
x20
x20
x20

Evil wheel:
x8
x8
x8

Pure Disco. Bruno would be proud.

 

[raggamuffini]

Great workout and heavy weights! Keep it up

 

[Till]

Great workout and heavy weights! Keep it up

Thanks, man! I will keep it up.

 

[PrinceVegeta]

Nice sessions there man!

 

[Till]

Wednesday 03.06:

Traning before working 15-23.

OH pullups:
x6

11x6x6kg+bw

66 reps with 6 kg = 666 = Evil & Satanic = Hardcore = BB!

Cable row:
10x70
10x80
10x80
8x90

Seated laterals:
10x11
10x13
10x13
10x13

UH pulldowns:
8x70
8x80
8x80

Dips:
x10
10x15+bw
10x15+bw
10x15+bw

Yup. Insane round of pullups. Started on Superpum250 today. That shit still works.

Soundtrack: Metal.

 

[El Freako]

Brutal pullup session Till!

 

[miamiracing]

great session man! instead of superpump or other pre-workout supplements i really recommend you RPM from applied nutriceuticals.. that shit is TEH BURNER everybody i recommended it and who tried it is hooked on that stuff! best pre-workout sup. ever.. i use it since almost a year and it still has the same effect than on the first couple days

 

[Till]

Freako -> Thanks, man. Lats were busted.

Miami Vice -> Thx. I will diff. check it out. Sounds good.

 

[Till]

Friday 05.06:

Running.

4,75 km. 26,21 min.

Kinda hard after drinking with the guys from my unit at work all Thursday.

 

[Till]

Sunday 07.06:

Morning run.

1,1 km warmups.

2,1 km around Søndermarken. 10,41 min (incl. some kickass hills - I hate them.)

2,4 km home.

Total time: 32 min.

 

[miamiracing]

daym lots of running man..

 

[Till]

daym lots of running man..

Indeed...